A warm bowl of comfort and health
Masala Vegetable Oats
Description
Masala Vegetable Oats is a savory, fibre-rich dish combining the goodness of whole grains, vegetables, and a blend of flavorful Indian spices. This recipe is a great option for breakfast or a light meal, providing balanced nutrition with a good mix of complex carbohydrates, dietary fibre, protein, and healthy fats. The use of vegetables boosts the dish’s vitamin, mineral, and antioxidant content, while oats provide heart-healthy beta-glucan fibre, aiding digestion and lowering cholesterol levels.
Nutritional Benefits:
- Rolled Oats: A great source of complex carbs and fibre, especially beta-glucan, which supports heart health and stabilizes blood sugar levels.
- Mixed Vegetables: A rich source of vitamins (A, C, and K), fibre, and minerals. The combination of carrots, peas, and beans adds a variety of antioxidants and phytonutrients.
- Spices (Turmeric, Cumin, Garam Masala): Offer anti-inflammatory, digestive, and immune-boosting properties.
- Olive Oil or Ghee: Provides healthy fats, with olive oil offering monounsaturated fats for heart health and ghee providing a good source of fat-soluble vitamins.
Ingredients:
Method:
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Heat the oil:
- In a pan, heat the oil or ghee on medium heat. Add the cumin seeds and let them splutter for a few seconds.
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Saute the Aromatics:
- Add the finely chopped onion to the pan. Sauté until the onion turns translucent (about 2-3 minutes). Then, add the ginger-garlic paste and cook for another 1-2 minutes until fragrant.
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Cook the veggies:
- Add the chopped vegetables (carrot, peas, bell peppers, beans) and sauté for 3-4 minutes, allowing them to soften slightly.
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Spice it up:
- Sprinkle the turmeric powder, red chili powder, coriander powder, and garam masala into the pan. Stir well to coat the vegetables in the spices and cook for another minute.
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Cook the oats:
- Add the oats to the pan and stir to combine with the vegetables and spices. Let them toast lightly for 1-2 minutes for extra flavor.
- Pour in 1 cup of water or vegetable broth, stirring to mix everything together. Bring it to a boil.
- Once the liquid starts boiling, reduce the heat to low and cover the pan. Let the oats simmer for 4-5 minutes, or until they are cooked and have absorbed most of the liquid.
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Final touches:
- Once the oats are cooked and the consistency is to your liking (you can add more water if you prefer a softer consistency), remove from heat. Add salt to taste.
- Garnish with fresh cilantro and serve with a wedge of lemon on the side for a tangy kick.
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Note:
- Add some grated paneer/ tofu into the oats to increase the protein content of the meal or serve with 1 boiled egg.Â
Nutrition Facts
Servings 1
- Amount Per Serving
- Calories 345kcal
- % Daily Value *
- Total Fat 17g27%
- Total Carbohydrate 44g15%
- Dietary Fiber 11g44%
- Protein 8g16%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Indian recipe, High fibre, Vegetarian, Diabetic and heart friendly
